Moscow has received what seems like a winter’s worth of snow over the course of the last week. While some are glad to see it after a concerning and prolonged absence, most dread the hindrances snow poses, especially when that fluffy white stuff is piled up in the driveway or hiding the wheels of the cars parked on the streets.
Keeping yourself warm while outside in the winter burns calories on its own, so add in the intensity of shoveling the snow piled up around the car, on the sidewalks or in the streets and suddenly, a workout is born.
According to LiveStrong, someone who weighs about 185 pounds can burn over 250 calories from a half-hour of shoveling. Shoveling snow works your whole body, and even after just a little of the activity can make someone’s arms, back, shoulders and legs sore the next day.
Sore or stiff muscles are caused by “microscopic damage” because of a change in exercise intensity or using them in new ways, according to the National Health Service. The stiff or sore feeling usually lasts from anywhere between three and five days.
Because Moscow citizens aren’t shoveling snow all year long, using muscles in ways they aren’t used to by clearing out enough room to walk results in body-wide stiffness. If it’s hard to get out of bed the next morning after shoveling all day, there are a few things someone can do to make it a little easier next time.
The first is getting enough rest. The body needs time to heal all those microscopic tears in the muscles after working out, and rest is essential to helping with that process. Getting enough rest also improves performance, reduces the risk of injury and prevents muscle fatigue, according to Healthline.
Rest doesn’t necessarily mean sitting on the couch doing nothing. Stretching is also important when it comes to healing sore muscles. Doing yoga is a way to stretch out sore muscles while also improving breathing and flexibility.
Taking an ice bath or using ice packs on muscles that are especially sore is also a good way to help alleviate pain. The same microscopic tears which cause soreness can also cause inflammation and slight swelling. Ice, whether used as a cold press or in the form of an ice bath, helps slow the circulation and helps to relieve swelling and pain.
If ice is too cold to deal with while Moscow gets hammered with snow, painkillers are a much less chilly option. Ibuprofen accomplishes nearly the same thing by reducing swelling and pain.
While massaging your own back is almost impossible, massages are a good way to loosen up muscles and relieve pain as well. Items like foam rollers or massaging tools can be used if it feels like hands can’t do the job.
If soreness persists longer than it should, that could be a sign of muscle strain or an injury. The University of Idaho’s Integrated Sports Medicine and Rehabilitative Therapy Clinic provides athletic training and physical therapy to the Moscow community.
The ISMaRT Clinic charges no fee for an initial evaluation. After the evaluation, each visit will cost $15 for a community member, $10 for faculty or staff and is free for students. Walk-ins are allowed on a first-come, first-serve basis. The clinic’s office hours vary by day and telehealth appointments are also available by request.
Anteia McCollum can be reached at [email protected] or on Twitter @antxiam5